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2 Simple Exercises with the Multi-Function Lower Back Bolster

2 Simple Exercises with the MultiFunction Lower Back Bolster
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The Multi-Function Lower Back Bolster is an ergonomically curved wooden bolster that supports and stimulates the lumbar region of your back. It can also be used to reduce tension and pain from the entire back, pelvis, and feet, which helps to relieve stress, calm the mind, and relax the whole body.

The Multi-Function Lower Back Bolster has the advantage of being curved to cradle the lumbar area, giving it firm support and adding the ability to rock the body into deeper relaxation. It can also be used on the other side to stretch out the back muscles and spine vertically.



Here are two simple exercises to do with the bolster. It is recommended that you do these on a comfortable flat surface, such as on the floor on a yoga mat and/or carpet. Do not do any exercise that is too painful, and always consult a physician before doing any exercise if you have an injury or illness.

Exercise 1: Basic Lumbar Exercise for Lower Back



  • Lie flat on your back with your knees bent and your feet shoulder-width apart. Slide the Multi-Function Lower Back Bolster under your back behind where your belly button is located. Place it so that the ends of the bolster curve up toward your body. Let the bolster hug your lower back.

  • Place your arms straight, 45 degrees from your torso, with your palms up. Relax and focus on your breathing.

  • Once you feel your waist relax, gently rock your hips and waist side to side until your lower back relaxes further.



  • Slowly straighten your legs and rock your waist side to side. Stop rocking after three minutes.



  • Bring your arms next to your body. Inhale and move them up, making an arc along the ground with your elbows straight. Rather than your arms touching the floor as they move, keep them at the height of your shoulders. Stop when your arms reach your ears.



  • Exhale and bring your arms down again in the same way. Repeat about five times.
  • Inhale and bring your arms up above your head again. Stretch your whole body from your fingertips to your toes. Breathe out and bring your arms down.

  • Remove the bolster, and relax laying down for a few minutes as you focus on your breathing.


  • Exercise 2: Spine Stretching



  • Gently lie down on the floor with your legs stretched out.

  • Turn the bolster over and place it vertically underneath your spine so that your spine fits into the groove. Position it so that one end is at your tailbone and creates a natural arch in your lower back, while keeping your buttocks on the floor.

  • Rest and breathe for a minute so that your back muscles and spine relax into the bolster and rock gently side to side for 5 minutes.


  • Stretch your arms overhead and gently rock your torso side to side. If this is too much, rest your arms by your side and gently rock your torso side to side.


  • Try this for 5 minutes. After you’re done, remove the bolster and lie down comfortably and breathe to let your body relax further.

    How do you feel after these exercises? Order your Multi-Function Lower Back Bolster today to naturally self-heal aches and pains all over your body.
  • W3Schools

    Written by Gabi Petrylaite
    Gabi is a creative mind who loves deeply connecting with the people around her. Using music as a tool of inspiration, you can find her at concerts or music festivals in her free time. She has practiced energy healing and meditation from a very young age and loves encouraging others to keep a positive mindset to become happier, brighter, and more successful.
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